SUITS AND SLACKS III

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

Esperanza2013 on May 22, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Calves, Back, Chest, Shoulders, Lower Back, Triceps, Biceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	15	60
Lying Leg Curls	30 lbs.	15	60
Hip Abduction Machine	50 lbs.	15	60
Hip Adduction Machine	60 lbs.	15	60
Seated Machine Leg Press	70 lbs.	15	60
Glute Machine Press	25 lbs.	15	60
Calves
Standing Calf Raises	30 lbs.	15	60
Calf Presses	30 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	30 lbs.	15	60
Wide-Grip Front Pulldowns	30 lbs.	15	60
Gravitron Assisted Pull Up Machine	-	15	60
Chest
Pec Deck Flyes	30 lbs.	15	60
Machine Chest Press	30 lbs.	15	60
Shoulders
Machine Shoulder Press	20 lbs.	15	60
Machine Lateral Raises	20 lbs.	15	60
Lower Back
Machine Low Back Extensions	45 lbs.	15	60
Triceps
Machine Triceps Extensions	20 lbs.	15	60
Machine Triceps Dips	30 lbs.	15	60
Biceps
Machine Preacher Curls	30 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spinning	0 miles	60	-

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